2 rest days per week. Swimming is extra rest day for lower body.Active Recovery HR zone is used for long efforts, and workouts following a hard effort. Aerobic HR zone used for efforts with rest day following.1 24 period with 15 miles running1 foot-time workout with expected marathon time spent on the feet.

Success though I got sick once in there. And I got an injury on the foot requiring smart training and ice and metatarsal pads. But ran the whole marathon, 4:12. Same pace throughout, only started cramping up on last 4 miles with twinges. Bigger leaping over the line.